Weighted Split Squat

How to Left Split Squat

Primary Muscles: Legs,  Glutes

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Place your right foot on a box or bench and step into a lunge position with your left leg forward, arms at your sides, holding a dumbbell in each hand.

2. Initiate the movement with your hips by squatting back and down as you lower toward the floor. Be sure to keep your left knee aligned with your left foot and try not to let your knee pass over your toes.

3. Hold the down-position for 1 - 2 seconds. Tighten your glutes, pushing through your hips as you drive your left foot into the ground and return to the starting position. Repeat the weighted split squat on the left leg for the specified amount of time or repetitions.  

4. You should feel this exercise working your hips, glutes, and thighs. 

Alternative Exercises:

Bodyweight Split Squat • Static Lunge

How to Right Split Squat

Primary Muscles: Legs,  Glutes

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Place your left foot on a box or bench and step into a lunge position with your right leg forward, arms at your sides, holding a dumbbell in each hand.

2. Initiate the movement with your hips by squatting back and down as you lower toward the floor. Be sure to keep your right knee aligned with your right foot and try not to let your knee pass over your toes.

3. Hold the down-position for 1 - 2 seconds. Tighten your glutes, pushing through your hips as you drive your right foot into the ground and return to the starting position. Repeat the weighted split squat on the right leg for the specified amount of time or repetitions.  
   
   You should feel this exercise working your hips, glutes, and thighs. 

Alternative Exercises:

Bodyweight Split Squat • Static Lunge